DD's Strength Training Log

[darren.dugan]

It's past time for me to start a new log. So, here it is.

Strained my lower back in September moving into my new place, and trained through it for a while. Eventually, after a couple of months of my back sounding like popcorn and a trip to the doc to make sure it wasn't serious, I decided I better take it easy. Cut out deads and standard squats from my training and added more reverse hypers and GMs. However, my bench has started moving up, so that much is good.

Not following any set programming right now, just training what I feel like training on whatever day with a focus on bench.

Anyway, on with it.

[darren.dugan]

Squat Training

Safety Bar Squats
Bar x 11
135 x 8
185 x 8
235 x 5
315 x 5
365 x 5
425 x 7@9
225 x 10
225 x 10



Reverse Hypers
50 x 15 x 3

Notes: Good squat session. Last week I hit 415 for 5 at about 8.5RPE, and today way 425@ a solid 9. Last three reps were wobbly but, didn't feel as bad as they looked. Small balance issue on first rep too. Light RH's gave my lower back a nice pump. Will add more accessory work in the future, just keeping it simple for now.

[NorthStrong]

in.

[thom2355]

in on non supp sponsored DD PL log

[arian11]

2014 Raw Nationals or negs

[darren.dugan]

2014 Raw Nationals or negs

Shooting for 75/200/75

[BabyOilBrah]

in for huge numbers

[budreiser2]

in on log

[jsullivan93]

2014 Raw Nationals or negs

awww yeee

[LessThanLuke]

Hi there.

[coloBB]

in. see you at raw nats.

[baxtej44]

in.

[Jeramey8]

In.

[izzygrant]

hi.

[darren.dugan]

Thanks for all the subs/support. It may be the internet but, having other people follow my training will help keep me motivated to keep getting stronger. Reps on recharge/spread if I didn't get you yet.

Had planned to do bench accessories today but, felt like I've been fighting a cold all day and was miserable at work. Fortunately, I can sleep in tomorrow and get some training done in the morning as long as I feel alright. Moving to second shift (3-11pm) for the next couple of weeks since my supervisor doesn't trust the regular second shift employees to run the CNC machines I'll be running.

[darren.dugan]

Bench Accessory

Mid Grip Bench
Bar x 20
95 x 10
135 x 10
185 x 10
225 x 10 x 3

OHP (strict)
Bar x 10
95 x 10
95 x 10
105 x 10
115 x 15

Pull-Ups/Super-Set Band Pull-Aparts
6/20
6/20
6/20
7/20
7/20 (kip)

Barbell Curls (in rack, in front of mirror)
45 x 15
65 x 12
75 x 12
85 x 12
90 x 8
1 Set of 21's with bar

Notes: Easy day, just keeping muscles warm and healthy. I used to do CGBP instead of mid grip on these days but, I've found that the mid grip puts less stress on my elbows which have been sensitive to free-weight tricep exercises for as long as I can remember. I also try to do curls at least once a week since ever since I started doing them, elbow pain on normal bench has been minimized.

[Jeramey8]

Bench Accessory

Mid Grip Bench
Bar x 20
95 x 10
135 x 10
185 x 10
225 x 10 x 3

OHP (strict)
Bar x 10
95 x 10
95 x 10
105 x 10
115 x 15

Pull-Ups/Super-Set Band Pull-Aparts
6/20
6/20
6/20
7/20
7/20 (kip)

Barbell Curls (in rack, in front of mirror)
45 x 15
65 x 12
75 x 12
85 x 12
90 x 8
1 Set of 21's with bar

Notes: Easy day, just keeping muscles warm and healthy. I used to do CGBP instead of mid grip on these days but, I've found that the mid grip puts less stress on my elbows which have been sensitive to free-weight tricep exercises for as long as I can remember. I also try to do curls at least once a week since ever since I started doing them, elbow pain on normal bench has been minimized.

Solid workout.

[BabyOilBrah]

Sweet curls bro. Everything else was meh but those curls....sweet.

[darren.dugan]

Forgot to mention that i went shirtless for the curls too. Pretty sure doing so made my fiancee (who was upatairs) pregnant since she was in close proximity to my awesomeness. Hopefully i did not knock up the neighbors wife too.

[TheFugitive]

In on another epic DD log

[FenderElectrics]

in. good stuff

[darren.dugan]

BWTG Swiss bar came in today. Too bad it's not an upper day today. Will update with some lower training later this afternoon.

[darren.dugan]

Light Lower

Safety Bar Squats
Bar x 11
135 x 10
185 x 10
235 x 10
285 x 10
320 x 10



Reverse Hypers
50 x 15 x 4

Notes: Felt like a softball developed in my mid left back after the last set of squats so, I stopped the barbell training there instead of moving onto GMs. FML. First set of reverse hypers felt awkward at first but, then it seemed to ease the ball in my back by the end of the set. Got in an extra set vs last training session.

[baxtej44]

may be light but still a lot of volume. you probably got rid of the softball because of the traction of the reverse hyper. was that 15 pounds total weight?

[darren.dugan]

may be light but still a lot of volume. you probably got rid of the softball because of the traction of the reverse hyper. was that 15 pounds total weight?

50lbs, 15 reps, 4 sets. Probably gonna roll around on a lacrosse ball and do some flutter kicks or leg raises now.

[darren.dugan]

Heavy Upper

Bench Press
Bar x 25
135 x 10
185 x 5
235 x 3
285 x 2
335 x 1
375 x 1
405 x 1 PR
315 x 5
315 x 5



Mid Grip Bench
205 x 10
205 x 10
205 x 10
205 x 10

Pull-Ups/Super-Set DB Side Laterals
6/25x12
6/25x12
6/25x12
6

Notes: Almost went for double with 405 but, figured it would have been ugly if I missed it without a spotter. Elbows started aching on the 315 accessory sets, so I switched to mid grip with lighter weights. Easy day after the benching was done. May get my bro curls in tomorrow.

[thom2355]

Dat feel when you smoke a bench PR with no spotter or safety pins. PR high and the feeling of being alive still....

[darren.dugan]

Heavy Lower


Reverse Hypers
50 x 12
50 x 12

Safety Bar Squats
Bar x 10
135 x 6
225 x 4
315 x 3
315+64c x 3
364+64c x 3
405+64c x 3
435+64c x 3 @ 8.5



Lying Leg Raises
15
15
15

Reverse Hypers
50 x 15
50 x 20
50 x 20

Notes: Cut the squat volume a bit and did triples w/ the chains since I got a nice sticking point halfway up. Back wasn't feeling too bad, just a little tense on the lower left side but, it's been feeling that way for the last few days anyway. Good stretch from reverse hypers.

[FenderElectrics]

what is the purpose of the safety bar? does it basically split the difference between a front and back squat?

[NorthStrong]

Smoked that 405 bench man, nice work. Safety bar squats looking good as well, I have only heard evil things about that bar lol.